Science has proven that excessive sugar consumption is an important risk factor for chronic non-communicable diseases. Therefore, it is convenient to know the strategies to reduce their consumption.
The consumption of sugar is one of the great risks for the development of complex diseases. It is evident that it represents a health risk to consume it above the recommended. However, despite its potential danger, it is one of the ingredients most used by the industry for the production of food products.
This makes sugar an excessively present food in the usual diet, whose consumption should be reduced to the maximum. A decrease in sugar intake would reduce insulin resistance and the chances of suffering from diabetes, obesity and cancer.
Change processed for fresh products
The vast majority of processed products carry sugar in their composition. Whether simple sugar, cane, coconut, honey, etc., all these ingredients pose a great pancreatic stress and damage to the body.
In this way, the simple act of changing processed foods to fresh products contributes significantly to reducing daily sugar intake. In addition, fresh products often provide proteins, vitamins and antioxidants essential for the proper functioning of the body.
However, not all processed products are harmful. There are some exceptions such as, for example, can legumes. Those processed whose treatment is primarily used to improve product preservation tend to be a good option to include in the daily diet.
Changing processed foods for fresh products is one of the most effective strategies to reduce sugar consumption.
Do not be fooled by labels
On many occasions the industry uses euphemisms of the word “sugar” to sell a product as healthier when it is not. Sugar as such can be called by different names, all of them with the same meaning.
Thus, cane, coconut, honey, panela sugar, among others, are variants of sugar that pose the same pancreatic stress and the same health risks as white sugar as such.
For this reason, it is essential not to be fooled by labeling and study the ingredient lists with magnifying glass, before deciding to buy a product instead of another because it seems healthier.
Eat less to lower sugar consumption
Eating less reduces the chances of daily sugar intake being excessive. It may seem obvious, but too many people eat above their daily requirements.
To achieve this goal, many strategies can be used: from intermittent fasting, weighing food or simply being careful with the quantities and stop eating when appetite ceases.
Emotionally detach from food, and not get carried away by its organoleptic quality, is a point in favor when measuring what we eat and eliminate excesses.
In addition, this situation will contribute to making us choose healthy and necessary foods, instead of rich foods that are usually full of sugar and excipients that are not recommended for health.
Although it seems obvious, limiting daily food intake helps minimize total sugar consumption. This, among other things, brings benefits to health and weight.
Learn when sugar consumption can be interesting
After all, sugar is a nutrient. Its function is fundamentally energetic and, therefore, when consuming it, it is a factor that must be taken into account. It can be interesting to make a sugar intake in the moments before the sport or even once it has started.
Thanks to this nutritional strategy, sports performance can be improved and fatigue can be prevented. Therefore, when consuming processed or sugary substances, it is always better to do it in the moments surrounding the sport, than in a day when the activity will be sedentary.
The consumption of sugar is one of the great scourges of health. Outside the sports field, where sugar intake may become necessary, the daily intake of this nutrient is often excessive. This phenomenon has dire consequences for health and measures need to be taken.
For this, it is a good idea to reduce the consumption of processed products and increase that of fresh products. Also, it is convenient to read product labels to avoid possible deceptions when making choices. In any case, the best solution for this problem is food awareness and education from the early stages of life.